20 Minute Fat Burning HIIT

Soo most people LOVE cardio. Am I right? Not! When I train my in person clients I usually request one thing. That they workout 2 more times during the week when I’m not with them. I excitedly explain how they don’t even have to go the the gym, they can do a quick and effective HIIT cardio from home! That’s where most people go, ‘Cardio? Do I have to do that? Like run for a long time or something?’ Well everyone rejoice because today’s workout is not long and it’s not running! 😀

One of the best things about HIIT (high intensity interval training) is that you can get a lot of work (and results) in with a minimal time commitment. Sure 20 minutes could be considered long, until you stack it up against that hour long run or 50 minute bike in the cold or rain.

Here’s when you say, ‘Ok Niki, since the workout is soo short and great, what’s the catch?’ Well, you have to go hard for most of the 20 minutes. This HIIT involves short rests and burst of giving a really hard effort for each body weight exercise but don’t worry, all you have to do is follow along because I’m doing the entire workout with you in the video below! Yayy for workout buddies!

20 Minute Fat Burning HIIT

This is typically something I would do on a HIIT day for my Get Fit Guide Cardio. The GFG has 4 circuits a week and 2 days where you get more of a choice in what you do. There’s options if you don’t want a choice as well :D.

Breakdown of the workout is below!


5 Moves x 5 Rounds x 36 seconds work : 12 seconds rest

Burpee Jack


Heel Tap Burpee

High Knee Reach

Plank Jack Burpee

Remember guys, the effort you put in consistently is what gets you to your goals! Let’s crush this!


Sweat, Smile, Repeat!